남(m)/46/171cm/96kg/230203/
3 rounds for time:
12 left-hand Turkish get-ups=>16.5kg
12 right-hand Turkish get-ups=>16.5kg
3 legless rope climbs, 15-ft. rope=>점핑 로프 클라임 12회
♀ 35-lb. dumbbell
♂ 50-lb. dumbbell/
51분50초(무게줄임, 강도줄임)/
금요일 저녁 첫번째와드

CFWUx2 2*25tgu 2*30 2*35
57:03
45lb +clr/bar

호랑이 날다
Complete as many reps as possible in
7minutes of
6 strict pull-ups
5 strict handstand push-ups
4 alternating pistols

-5R

subbed 2 round of:

8 Turkish get-ups, alternating hands, 50# db
15 pull-ups

16:40

26:53. 3R of 12tgu L&R@12kg, 18 strict towel pull ups (breaking to alt sides every 3)

Prev 30min cap. 2R+28r. Scaled 12kg db (12,9,9 each side). Alt grip rope pull/crunch (30,30,10). I crunched during each pull up which is essentially a kipping rope pull up but it allowed me to do 30 per round of 5s each side.

2 rounds 
13 kg dB 
6x3 chin ups
25:00

22:18 with 40lb. Dumbbell and 12’ legless climbs from seated. Huge PR.  Same scaling last time but it took 29:38. Went faster on TgU this time and didn’t feel as taxed on the last rope climb. Rope climbs e30-40s. Tgu broken 6/4/2 most sets. modified the Tgu on the right arm because left shoulder doesn’t like the side plank position right now. 

180/41/69”

58:05 45#

M-35 years

with 16kg kettlebell 
3 rounds x time of
12 tgu
12 tgu
12 L towel pullup from sitting

T: 23:09

M/31/190/5’11

19:40 with 35 lb dumbell and 15 towel pullups.

wow, I seriously underestimated TGUs

27:00
Scaled 

scaled to 35# KB and subbed 6x one hand PU per rope climb: 31:54

M/34/6'/175#

40-lb. DB
5 10-ft. legless rope climbs from seated position each round

32:32

Tried this right after 200517. TGU were too much stress on my clavicle & I felt like a slug. 1 RND of 6&6 TGU (35#) & 3 legless RC. Want to try it again soon, but will use a lighter DB. 

26:04 (25# kb, 9x row=1x climb)

190418–36:38 (35#)

1 rd (30 min cap)
12x 50# TGU ea side
12 archer pullups

1:03:40
1.5 pood kettlebell
3 sets of towel pull-ups

3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 12-ft. rope
♂ 30-lb. dumbbell

22:56

M/50/6’/330#
Home box
charter Oak, Ca

33:09.53
10 Turkish Get-ups, per side, 25# Db 
Sub 15 Cal row, for rope climb 

24:22
Scaled/subbed to 3 rds of 9 TGU with 9kg DB each arm - 9 jumping negative commando pull-ups
M / 41yo / 176cm / 70kg

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

26:10 - Sc
8 Turkish Get-ups, 35lb dumbbell
4 8ft seated legless rope climbs

3 rounds:

12 TGU’s each side With 35lbs DB
9 Chin ups

22:37

3 RFT:
35# TGU
12 left
12 right
4 legless rope climbs 12’
24:58

Jackie:
15# OH Lunge
12 left
12 right
6 lying time standing rope climb
9 minutes 

6 TGU each side 35# DB, 2 legless rope climbs to 15'. 3 rounds in: 

33:23

Really need to get a 1.5" rope instead of my 3/4"

35# dumbbell

28:36

Last set of TGUs was 3,3,3 and 3

Used 40# on the get ups and have no rope so 15 towel ups each round 27:00 minutes 

33 / M / 5'9" / 137lbs

2 rounds:
25lb dumbbell TGUs x9 each arm
4 sets of uneven rings pull-ups x5

42:20

I thought cutting the weight in half would be enough, but naw...

PRIORITY:
Building up by scaling to reach as rx’d. Time should be around 27 minutes and monitor next day muscle soreness from pushing too hard and ability to feel like I can race the clock. 

SCALING:
OPTION 2
3 rounds for time:
9 left-hand TGU
9 right-hand TGU
9 towel pull-ups
35-lb. kettlebell

SUBSTITUTIONS:
Towel pull-ups

RESULTS:
22:44
6:21, 8:14, 8:05

TGU is my kryptonite. Used only 25 for tgu so I could keep good form and pace. Subbed 15 close grip pull-up per round for rope climb at home. 
22:05

Scaled TGU to 35-lb DB
24:35
Happy with the legless rope climbs sub 2 min each round.
m/52/5'11"/200#

24:59
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 peg board ascents, 11-ft. 
40-lb. kettlebell
Round 1 I did 12 right then 12 left TGU.
Rounds 2&3 I did 4r/4l/4r/4l/4r/4l to get to my 12 each side

Scaled to regular rope climbs, 32:40.

Tough.  Haven't done any rope climbs in months; tried legless rope climbs in warmup but they weren't happening, so scaled.  Forgot how fatiguing TGUs are...definitely made the rope climbs tougher.

Did this with the 2 younger boys.  Colin (12) did 10# TGUs and red band pull-ups.  Aidan (8) did 5# TGUs and red band pull-ups.  They were supposed to do 10 pull-ups but ended up doing a lot more since we tried to stay together for the exercises.  This was their first exposure to TGUs - they got a lot better by the end!

47m/5'10"/185

55 YOM 5’6” 209

scaled

3 rounds for Time

12 Left Hand 25Lb DB TGU
12 Right Hand 25 Lb DB TGU

3 lying to Standing Rope Climbs       (with 4X hanging knee to Waist and 4 X Air Squats)

33:29

3 Rounds
35# Turkish get-ups  (L/R)
9 Lay to stand to lay rope pulls

37:25

1 round
45lb db rt 
25lb db lt
9ft rope 
17:20

M/45/6'2"/185#

Used 50# DB for TGU's and 15' rope seated sled drag 3x with rogue dog sled loaded with 100# on it
29:38

23:49

3rds
12 right  handed Turkish get-ups (20#)
12 left handed Turkish get-ups (20#)- hard
9 Lay to stand to lay rope pulls

Compare to was 22:38 & that was with 9 L pull-ups added each round 🤔 

3rds: 19:54

12 LH Turkish Getups (20lbs)
12 RH Turkish Getups (20lbs)
3 Legless RC (~12ft)

WOD ANALYSIS
 
Coaching notes
This high-volume workout program involves high complex gymnastics movement with explosive movement. Trainers should encourage athletes to perform constant speed movements throughout the exercise. 
Trainers should improve the technique of performing athlete movements early in the workout and assess the extent of scale.

Template: This WOD follows “For Time” template, so scoring is based on as fast as possible.

Form: This exercise is a couplet element that is combined of a high skill gymnastic movement and one explosive power movement.

Purpose: The main purpose of this exercise is to implement new skills in the form of the high-intensity exercise.

Time to perform: This WOD takes about ≈ 27 min, so if the athletes perform it longer than ≈ 27 min, trainers are advised to scale it. Advanced athletes can do it under 21 min.

Running a class: Trainers have ≈ 33 min to set other parts of class.

Physiology (GPP): Muscular endurance plays a major role in this exercise. Furthermore, Strength, cardiorespiratory, flexibility, balance and coordination are challenged.

Physiology (energy pathway): The aerobic system is dominant energy pathway in this program.  However, the lactic acid system is the dominant energy pathway in the rope climbs.

Anatomy:
Turkish get-up: Trapezius (upper fibers), Anterior & Middle deltoid, triceps, Rectus abdominius, Iliacus psoas, Gluteus maximus, Quadriceps
Legless rope climb: Rhomboid, Teres major, Posterior deltoid, Brachialis
_______________________________

Running a 60 min class:
Whiteboard ≈ 3 min
General warm-up ≈ 5 min
Specific warm-up for Turkish get-up ≈ 4 min
Specific warm-up for legless rope climb ≈ 4 min
WOD ≈ 27 min
Cool-down  ≈ 10 min

Additional time: It remains ≈ 7 minutes that can be divided in specific warm-up or cool-down

Train hard and challenge your body. Enjoy it ;)
GOOD LUCK

21lbs dumbbell
21 L pull-ups in place of 3 rope climbs
(exactly the same as last year)

33:30

190415 = 32:50 — that’s trending the wrong way... have they programmed TGUs even once since 190415?

29:09, 3 rds of 9 reps each with 20# DB and rope rows

Option 3  25:56

This will be a relatively slow-paced workout and the goal is not necessarily gut busting intensity. Attempt to move at a steady pace throughout the duration and keep mechanics sound during these challenging movements. Faster times will likely be between the 20-25 minute mark and I recommend trying not to exceed approximately 30 minutes. Here are some scaling and at home options:

Turkish Get-ups: I always tend to underestimate this movement and how long they take to complete. The load and volume will prove to be challenging on this movement. I recommend using a load that allows for all 12 reps to be completed unbroken, on each arm, while maintaining at least a 3-4+ reps per minute pace on the first round. Consider reducing reps if a round of 12 will take longer than 4 minutes to complete or if your current capacity is better served with a reduction in volume. If the difficulty of this movement is a little too demanding, you can do 12 Turkish sit-ups and 12 single arm dumbbell overhead reverse lunges for each set of 12 Turkish get-ups. 

Legless Rope Climbs- I consider this to be a moderate to high amount of rope climbs for higher level athletes and many will need to modify this movement to maintain consistency. Consider modifying the movement if you need to rest more than 1 minute between success efforts. I typically recommend trying to preserve the legless demand of the movement, per your capacity, but utilizing the legs on the ascent and descent can be an alternative for today if this variation provides a challenge. I will recommend trying to climb the rope as high as possible in a legless fashion before utilizing the legs today though. The rope climb performed from lying to standing can also be a great alternative for today. You can modify your body position to increase or decrease the demand of the movement. Performing this variation with a straight body position and no leg assistance can be very difficult while a performing this variation with bent legs utilizing lower body assistance can decrease the difficulty. 

AT-HOME OPTIONS
The Turkish get-up can be performed by using any available object or tightly loaded backpack. You can modify the reps based on the load that is available to you. When modifying the rope climb, prioritize preserving the upper-body pulling function. Any pull-up or rowing variation can be a great at-home substitution. Towel pull-ups are a great option if you can rig this up somehow. Other potential options include but are not limited to: bedsheet rows/rope climbs/lying pull-to-stands (you can search YouTube for some demos), dumbbell rows, ring rows, table top rows, etc. Athletes can modify the reps per round to provide a challenge. A sample workout modification could be as follows:

3 rounds for time:
15 left-hand Turkish get-ups
15 right-hand Turkish get-ups
5 Bedsheet lying pull-to-stands or 15 towel pull-ups
*This workout assumes the household item for the Turkish get-up is light. 

12/12 TGU w/ BB@45lb
15 L-Pull-ups (no rope)
10/10 TGU
15 L-Pull-ups
8/8 TGU
15 L-Pull-ups
29m52s

20kg kettlebell get-ups
6 strict ring pull-ups/climb
37:05
Previous was 2 rounds with a 17.5kg dumbell and legless rope climbs 27:10

43/1.78m/77kg

RX:27'09''.
https://youtu.be/jrtkjVLSeug

No climbing rope here, so plan is to do an arm-over-arm sled drag with a 15 ft piece of climbing rope, and seated. I have a drag sled from pulling dogs, but I could see that working indoors with a duffel or carry-on bag, toss some weight inside. Or just L-pullups, if you have a pull-up bar. Maybe 5 reps for one rope climb?

▶ INTENDED STIMULUS
This workout is a beautiful combination of movements. In the  Turkish get-up, the shoulder is the primary stabilizer joint while the whole body moves around it, and the arm remains straight. In the pull-up, the shoulder still stabilizes, but this time the arm moves, and the body hangs. This set-up already gives you a solid cue to focus on the rope climbs: stay tight on your torso. Let the arms do the work. This combination will give some love to the relationship between your shoulder and your core --who knew fitness could be so romantic? This workout does not look like a high power output workout on paper, yet the demands on skill and time under tension are such, that it will feel more intense than you expect. And it will be long 25-30 minute range. Remind yourself that the Turkish get-up is a movement in which the main objective forms not load. Commit to it. Be quick, don't rush, and have good form. It sounds like you can't, but you can. For the rope climbs, work on a modification that preserves the legless aspect of it. Narrow grip chin-ups and towel pull-ups are good options today. Athletes that struggle with the overhead lunge part of the Turkish get-up can use our modification for Option 3. Keep those shoulders nice and externally rotated! 

▶ OPTION 1
3 rounds for time:
9 left-hand TGU
9 right-hand TGU
2 legless rope climbs, 15-ft. rope
 
♀ 35-lb. dumbbell
♂ 50-lb. dumbbell

▶ OPTION 2
3 rounds for time:
9 left-hand TGU
9 right-hand TGU
9 towel pull-ups or narrow grip pull-ups (assist with chair if necessary)
 
♀ 20-lb. dumbbell
♂ 35-lb. dumbbell

▶ OPTION 3
3 rounds for time:
9 left-hand half Turkish get-up
9 right-hand half Turkish get-up
9 left-hand overhead reverse lunges
9 right-hand overhead reverse lunges
9 towel ring-rows 

♀ 15-lb. dumbbell
♂ 20-lb. dumbbell

▶ AT HOME MODIFICATION
Bedsheet Modified Rope Climb

▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

Warm up for 200515
GENERAL WARM-UP

2 rounds of:
1:00 of single-unders
10 lunges with PVC pass-through
3 wall walks
10 Supermans
10 ring rows

SPECIFIC WARM-UP

Rope climb
2 sets of 6 reps of a rope row to chest
5 foot locks + standing up (use box if needed)
2 descents from the top using feet

Build-up - EMOM 10
Odd minutes: Turkish get-up
Set 1: 3-5 windmills, each side
Set 2: 3-5 overhead reverse lunges, each side
Set 3: 1-3 lying to seated position, each side
Set 4: 1-2 Turkish get-up, each side
Set 5: 1-2 Turkish get-up, each side (with WOD weight)

Even minutes: Legless rope climb
Set 1: 3 pull-to-stand rope climb
Set 2: 2 sets of 1 one pull for max. height
Sets 3-4: 1 Negative rope climb (use legs to ascend)
Set 5: 1 legless rope climb to 15 ft. or attempt

AT HOME VERSION
3 rounds of:
12 left-hand backpack Turkish get-ups
12 right-hand backpack Turkish get-ups
15 backpack sumo deadlift high-pulls 
15 V-ups

Globo/Home scale:  For Turkish getups, use whatever weight you can for this in a safe manner.  A milk jug, ammo can, kettlebell, or other object will work in a pinch if you don't have a dumbbell.  For the legless rope climbs, sub 6 towel pullups per legless rope climb.  If you do not have a towel but a pullup bar, do 6 one handed pullups alternating (one hand on the pullup bar, the other on the wrist of the pulling hand).  No pullup bar/rope do 18 rows of some sort per rope climb. 

Champions Club Scaling Notes

RANT
The scaling notes from the Compare To give more detail, but yeah, 24 TGUs in a row are rough. Also, I don't know if it's considered cheating or not, but I always start my rope climbs - both legless and regular - with a biiiiig jump up the rope.

MAIN DECISION
Am I more concerned about the generality of the movements (getting up/scaling an obstacle) or the specific positions/principles within them?

WHAT ABOUT THE MOVEMENTS
TGU - unilateral loading, lunge, plank, overhead, pushing
Rope climb - pulling, odd object, overhead, strict/no skill

WHAT ABOUT THE REPS
Both numbers tell us there's going to be a lot of stamina today. Unbroken would be nice.

LEARN TO COOK
If you want to scale for the general-ness of it, do TGUs or weighted sit-ups or burpees and climb over a short fence for the rope climbs. For the specifics, look at the WATM section and pick something that covers those positions.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
As is, and enjoy a dose of humble pie

GENERAL FEAR LEVEL: 5